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  6. Yardlong bean (Asparagus bean) raw vs. Skipjack tuna

Yardlong bean (Asparagus bean) raw vs. Skipjack tuna — In-Depth Nutrition Comparison

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How are yardlong bean (Asparagus bean) raw and skipjack tuna different?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, and folate; however, skipjack tuna is richer in vitamin B3, vitamin B12, selenium, vitamin B6, phosphorus, and iron.
  • Daily need coverage for vitamin B3 for skipjack tuna is 115% higher.
  • Yardlong bean (Asparagus bean) raw contains 19 times more vitamin C than skipjack tuna. While yardlong bean (Asparagus bean) raw contains 18.8mg of vitamin C, skipjack tuna contains only 1mg.
  • Skipjack tuna has a lower glycemic index (0) than yardlong bean (Asparagus bean) raw (86).

Yardlong bean, raw and Fish, tuna, skipjack, fresh, cooked, dry heat are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Skipjack tuna infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more CalciumCalcium +35.1%
Contains less SodiumSodium -91.5%
Contains more ManganeseManganese +978.9%
Contains more PotassiumPotassium +117.5%
Contains more IronIron +240.4%
Contains more CopperCopper +129.2%
Contains more ZincZinc +183.8%
Contains more PhosphorusPhosphorus +383.1%
Contains more SeleniumSelenium +3020%
~equal in Magnesium ~44mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin CVitamin C +1780%
Contains more Vitamin AVitamin A +138.9%
Contains more Vitamin B1Vitamin B1 +181.6%
Contains more FolateFolate +520%
Contains more Vitamin B2Vitamin B2 +10.9%
Contains more Vitamin B3Vitamin B3 +4474.6%
Contains more Vitamin B5Vitamin B5 +781.8%
Contains more Vitamin B6Vitamin B6 +3987.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Skipjack tuna DV% diff.
Vitamin B3 0.41mg 18.756mg 115%
Vitamin B12 0µg 2.19µg 91%
Selenium 1.5µg 46.8µg 82%
Vitamin B6 0.024mg 0.981mg 74%
Protein 2.8g 28.21g 51%
Phosphorus 59mg 285mg 32%
Vitamin C 18.8mg 1mg 20%
Cholesterol 0mg 60mg 20%
Iron 0.47mg 1.6mg 14%
Folate 62µg 10µg 13%
Vitamin B5 0.055mg 0.485mg 9%
Manganese 0.205mg 0.019mg 8%
Potassium 240mg 522mg 8%
Copper 0.048mg 0.11mg 7%
Zinc 0.37mg 1.05mg 6%
Vitamin B1 0.107mg 0.038mg 6%
Calories 47kcal 132kcal 4%
Vitamin A 43µg 18µg 3%
Carbs 8.35g 0g 3%
Sodium 4mg 47mg 2%
Polyunsaturated fat 0.169g 0.403g 2%
Vitamin B2 0.11mg 0.122mg 1%
Calcium 50mg 37mg 1%
Fats 0.4g 1.29g 1%
Saturated fat 0.105g 0.42g 1%
Monounsaturated fat 0.036g 0.243g 1%
Net carbs 8.35g 0g N/A
Magnesium 44mg 44mg 0%
Tryptophan 0.032mg 0.316mg 0%
Threonine 0.104mg 1.237mg 0%
Isoleucine 0.15mg 1.3mg 0%
Leucine 0.2mg 2.293mg 0%
Lysine 0.184mg 2.59mg 0%
Methionine 0.04mg 0.835mg 0%
Phenylalanine 0.154mg 1.101mg 0%
Valine 0.162mg 1.453mg 0%
Histidine 0.09mg 0.83mg 0%
Omega-3 - EPA 0.091g N/A
Omega-3 - DHA 0.237g N/A
Omega-3 - DPA 0.017g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +41.1%
Contains more ProteinProtein +907.5%
Contains more FatsFats +222.5%
Contains more OtherOther +1270%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains less Sat. FatSaturated fat -75%
Contains more Mono. FatMonounsaturated fat +575%
Contains more Poly. FatPolyunsaturated fat +138.5%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.